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Jump Rope good or bad?

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Old 11-06-05, 11:53 PM
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Elvish Legion
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Jump Rope good or bad?

I know I know the impact could really hurt my knees blah blah blah, I'm trainning for triathlons and while I don't have a lot of time to get out right now, I was wondering would jump roping help cross train for both cycling (cardio) and running (again cardio, and I suppose leg work out)?

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Old 11-07-05, 07:51 AM
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Hi Elvish, my only experience with rope jumping has been as a boxer, but I can tell you that when we did it in intervals (3 min. on/1 min. off, increasing intensity during the last minute of each, for 15 'rounds'), it provided a great aerobic workout, and like running and cycling, it's cadence based. Even better, if you do decide to start rope training, be sure and get a decent weighted rope, and your upper body will get a good work out as well. As for your knees, I noticed mine were beginning to bother me when I roped on the gym floor, but after switching to a cushioned mat, all problems went away.
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Old 11-07-05, 07:56 AM
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I used to jump rope a lot for martial arts. It helped build coordination, cardio fitness and leg strength (also helped with footwork which for your purposes isn't necessary). If you use a heavy rope it will also help with upper body strength. It would definitely be of some benefit to you, however I'm sure you're aware that it will have it's limitations and should be used more as a warm up/substitute exercise when getting out on the road is not possible. I have never hurt my knees jumping rope, although did experience some small problems with my feet after a while. Most of the time you're only jumping a few (2-4) inches off the ground (only jumping high enough so that the rope can clear under you) so the impact coming down is not that great.
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Old 11-07-05, 09:10 AM
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I use jumprope training a good bit during the winter when it's too nasty to ride 10+ hours a week, and I don't want to sit on the trainer in a mindless stupor.

I have found the best way to incorporate jumprope training is to use it as the "active recovery" phase of a strenght-endurace workout. This type of training can give you a great cardio benefit at the same time as you work on your strenght. I have never like the jumprope as a cardio session in and of itselft.

A typical strenght-endurance workout that used the jumprope would look like this:
20 pushups
1 minute jumprope
10 pullups
1 minute jumprope
2 minutes heavy bag
1 minute jump rope
30 Hindu Squats
1 minute jump rope
20 dumbbell (or kettlebell if you have one) swings
1 minute jump rope

Start with a 30 sec. to 1 minute break between exercises and lessen the rest as condition improves, also you can repeat the sequence as condition improves.

Just like running, you should ramp up your jump rope volume slowly due to the impact forces. I have found that good running shoes and a mat are best to avoid any sore feet. And be prepared for some sore calves at first.
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Old 11-07-05, 10:11 AM
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Originally Posted by Riv-Lantis
I use jumprope training a good bit during the winter when it's too nasty to ride 10+ hours a week, and I don't want to sit on the trainer in a mindless stupor.

I have found the best way to incorporate jumprope training is to use it as the "active recovery" phase of a strenght-endurace workout. This type of training can give you a great cardio benefit at the same time as you work on your strenght. I have never like the jumprope as a cardio session in and of itselft.

A typical strenght-endurance workout that used the jumprope would look like this:
20 pushups
1 minute jumprope
10 pullups
1 minute jumprope
2 minutes heavy bag
1 minute jump rope
30 Hindu Squats
1 minute jump rope
20 dumbbell (or kettlebell if you have one) swings
1 minute jump rope

Start with a 30 sec. to 1 minute break between exercises and lessen the rest as condition improves, also you can repeat the sequence as condition improves.

Just like running, you should ramp up your jump rope volume slowly due to the impact forces. I have found that good running shoes and a mat are best to avoid any sore feet. And be prepared for some sore calves at first.
That sounds like something straight from Crossfit. Great routine!
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Old 11-07-05, 10:13 AM
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Originally Posted by TxBiker
That sounds like something straight from Crossfit. Great routine!
Chris
Yeah, most of my training is Crossfit inspired. That and Pavel Tsatsouline's kettlebell training.

Both of those will put you into the best general physical fitness of your life, and are great cross training for any sport.
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Old 11-07-05, 06:10 PM
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What are Hindu squats? I'm unfamiliar with that term.
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Old 11-07-05, 07:02 PM
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Not a great idea... sure it is a good workout but you don't want to train your muscle memory to do that. Your running stride will suffer as you tend to become a more bouncy runner; which wastes energy and increases impact forces. Same goes with jogging on the spot.. just don't do it. You really want to work on using all your energy to drive you forward.
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